Training Week 7
Note: We were training for the Disney Half Marathon on January 9th but decided we should not go. We are still somewhat following Hal Higdon’s Novice Half Marathon training program for fun. We will probably modify the training schedule to coordinate with our schedules (and aches and pains, ha) but I like to report it here on Sundays to hold me accountable!
Day 43 | November 30, 2009: Stretch and Strengthen
Blah blah blah, same routine as last Monday and Wednesday. I was a bit sore from the 30 Day Shred. How sad is that?!
Day 44 | December 1, 2009: 4.5 m run
If someone would have told me I’d be wearing shorts for an outside run on December 1st, I wouldn’t believe them! But, I was. We had a high of 50º and it was still pretty warm when I got home. I wish all of December could be that warm!
This run felt mostly effortless. Of course, we weren’t running fast, but it’s a good sign to me that running is starting to feel really comfortable and natural again. We ran through our neighborhood and got to check out everyone’s holiday decorations. We saw some pretty funny ones. Too bad I didn’t have the camera with me…
Distance: 4.5 | Time: 44:35 | 1: 10:20 | 2: 9:57 | 3: 9:54 | 4: 9:44 | 5: 4:38
Day 45 | December 2, 2009: 3 m run or cross + strength
The schedule didn’t call for it, but I did some strength training during my lunch break – same routine as Monday. To all of you who exercise in the office gym – does it weird you out when you see coworkers down there? On Wednesday I saw a lot of guys from my floor, then two girls in the locker room. So yeah. Not that I was looking, but now I’ve seen my female coworkers semi-nude.
Check out the map of our walk below – wondering why it is so random?
Because we wanted to take pictures of some of the more… elaborate decorations we saw on Tuesday to share with you all. Sadly, they do not look as funny in the photos as they do in real life. I guess they look silly in context. Now I just seem bitchy for posting these. They just had a lot of mis-matchy stuff and it made us laugh.
Brr, it was a cold walk! It was windy and neither of us had our heads covered (dumb, I know). When we got back, both of our faces felt cold for quite some time.
Distance: 2.17 | Time: 32:45 | 1: 14:47 | 2: 15:16 | 3: 2:41
Day 46 | December 3, 2009: 4.5 m run + strength 3 m run
I was all ready to run in the 29°F weather with Steven when I left work… until I stepped off the train to walk to my car and immediately realized the day’s snow and rain had turned into a dangerous icy combo. So, first treadmill run of the season…
I always use the treadmill on a 1% incline. I started running and had pain in my left shin (this happened last week on the treadmill too – what does that mean?). It went away, but then I kept getting twinges on the outside of my right leg above my knee but below my thigh (What the hell is that?! This better not be an IT band issue!). Then I snapped my headband across my eyes (ouch!) and got entirely too hot. Steven actually opened the window for me. I cut it short at 3.00 – I did not feel good. Definitely a fail run. I am running outside next time, as long as it is not icy.
Do you run on a certain part of the treadmill? I always stay too close to the front because I think I might slip off the back! There are tread marks from my shoes on the front of the treadmill cover thingy. Oops.
Distance: 3.00 | Time: 30:21 | 1: 10:21 | 2: 10:00 | 3: 10:00, plus 1 mile total warm-up and cool-down
Day 47 | December 4, 2009: rest strength
On Thursday, Erin was kind of enough to show me a few moves on her office’s cable machine. The schedule didn’t call for strength on Friday, but I was planning on fitting it in since I can’t next Monday (on travel). I tried two of the moves Erin showed me – the Woodshop, and what’s she’s calling the Drinking Bird. The first works the transverse abs and the second works the weakest parts of your body when you do it. I was happy to have some new moves to add (although I am uncertain if I did them correctly). Thanks, Erin!
I did the routine below. Note, I didn’t do any leg machines because of my legs being sore on Thursday.
Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
Day 48 | December 5, 2009: 50 min cross
We had a super busy day and only managed to fit in a short walk. Oh well.
Distance: 1.67 | Time: 25:52 | 1: 15:20 | 2: 10:32
Day 49 | December 6, 2009: 7 4 m run
This run was powered by Vegan Cinnamon Rolls!
We put vegan cream cheese on them when we ate them.
Yum! We made vegan cinnamon rolls to take to our friends’ home on Sunday morning. Steven followed a recipe making them. Shall I share the recipe and a post of our cinnamon roll pictures?
Steven has a sore hip, so we cut this run down to 4 miles. He had to stop at 3.1 though, because his hip started to bother him. I hope it goes away. We are going to adjust our running schedule until he feels better.
The run felt pretty good for me (love those 35° temps!). Must have been the vegan cinnamon rolls! And the fact that I wasn’t on the treadmill.
Distance: 4.0 | Time: 38:48 | 1: 9:57 | 2: 9:54 | 3: 9:49 | 4: 9:04
Week Summary: 13.01 miles
Steven and I had a discussion this week about how we want to move forward with our training (hence the message above in italics). We were originally training for a half we are not running anymore, so we’ve decided to loosely follow the schedule, by running three days a week, but increase our mileage more slowly. I am really grateful to be able to do my runs with Steven. I feel like it is a good way for us to catch up, and a good way to connect. It’s sometimes difficult to coordinate our runs depending on how our bodies feel that day, but we are dedicated to working out together. I feel lucky that I have a partner to help me get in shape (especially as we go through the holiday season).
Did you read the article on Well this week about shinbone (tibias) stress fractures? Since I had a stress fracture in my shin this summer, I found it particularly interesting. The article covered two studies. The first study recommends strengthening your calf muscles to prevent stress fractures (but says this is only applicable to women), and the second study (from the university I went to) recommends shortening your stride.
I have been muchos careful when my shin, icing it often, and paying close attention to how it feels. I did have strange leg aches ALL WEEK, all over my legs. I wonder if it is from the “hills” I ran last Sunday. Ha ha.
Themocracy
Ha, we have a few of those houses in our neighborhood that we laugh at every time we pass. That’s great that you and Steven are able to run together. Rich and I train together and most of the time it turns out being great quality time, even if neither of us is particularly talkative that day.
.-= Author’s last blog post… Rainy day run-walk =-.
Thanks for sharing your training! I always love to see how everyone trains. Hooray for all the fun christmas lights! Love love this time of year and all the fun lights. Those cinnamon rolls look WAY to good. I need to make a batch to enjoy next weekend.
.-= Author’s last blog post… Baking Baby & Christmas Tree Part 2 =-.
Hey that’s my house! You no likey my decorations??
Alright, just kidding. I’d love that cinnamon roll recipe, those look delish!
Yes, it totally weirds me out to see people from work at the gym. When I’m at the gym I feel like I’m being myself and then someone from work comes in and I have to fake smile at them.
Those houses were fun to see, although I’ve certainly seen worse! How do you set your pics on your blog so that you can click on them and they open up? I think I need to do that.
That is funny that your friend calls that move the Drinking Bird, because my trainer has me do an exercise that I’ve told him reminds me of one of those drinking birds. You balance on one leg and reach down with your arm while your leg on that side goes up in the air. I’m not very good at it!
.-= Author’s last blog post… Making a Healthy Holiday Calendar, and Healing Your Inner Shopper =-.
Your cinnamon rolls look yummy! I have a small problem with accidentally eating too much of homebaked goodies because the mantra “best when they’re fresh!” repeats inside my head. 😉
I have never heard of the drinking bird exercise. Was that at the cable machine?
Chez Julie actually described it perfectly! “You balance on one leg and reach down with your arm while your leg on that side goes up in the air.” If you use the cable machine, you pull down on the pulley with the hand that is up. It engages your core, but also targets your weak spots!
Holy hell, vegan cinnamon rolls. Please send me a box. Haha. Great work on all your running. Did you mention why you opted out of the Disney marathon?
.-= Author’s last blog post… Crunch city =-.
We bought our race bibs in February, but our financial situation has changed quite a bit since then, and now, it would be fiscally irresponsible for us to go. As much as we both want to! 🙂
The return of winter running get-ups! Shorts? No way!
I love your tacky light photos. I want to go on a tacky lights tour, but it is waaay too cold for that. Maybe I’ll bundle up in my warmest coat.
And I always run too close to the front of the treadmill and bang my poor hands on the control panel. It’s pathetic.
.-= Author’s last blog post… The French model. =-.
It used to TOTALLY weird me out to see the dad of the girls I watched. I only swam at the gym so I would be swimming next to him in a bathing suit. I guess it is silly, but it sort of felt wrong to see him in a bathing suit. The grandma of the girls I watched would always be in the locker room at the same time as me so I saw her almost naked quite often too. That did not feel right either, but not nearly as strange as if it had been coworkers!
Those cinnamon rolls look AMAZING.
I’d totally take the same horrible light pictures – our neighbors are hosting a contest amongst the area, and the results are miserable.
So cool that you’re working out with your husband 🙂
.-= Author’s last blog post… All I want for Christmas =-.
I love that you guys are running together! I really like Hal’s programs! I do find that most training programs increase the mileage too quickly for me. I can’t do a 7 mile long run and then bump it to eight the next week immediately. I have to run that 7 miles for a few weeks first!
Vegan cinnamon rolls?! Yes please!
.-= Author’s last blog post… OHC’s Holiday Card Exchange Clarification =-.
So much to comment on!
I love the Christmas light photos. The one tree that’s white on the bottom and blue on the top cracks me up! We usually put up lights but I don’t know if we’ll get a chance this year. Sad.
I run really close to the front of the treadmill, too. I have actually banged my elbow on the handlebar the goes across the front of mine before. Ouch!
My goal is to use the treadmill as little as possible this year. I can’t believe I trained so much on it last year!
I would think that both strengthening one’s calf muscles AND shortening one’s stride would help with shin issues. I’ve read many times that shin splints, at least, can be caused by over striding.
I still haven’t decided on my first race of 2010, but I think after the first of the year I’m going to print out a half-marathon training plan and follow it loosely but increase my long run by a half-mile or mile every weekend.
.-= Author’s last blog post… Decisions, Decisions =-.
You and my friend Meg are my inspiration! She’s running the full marathon at Disney in January. (She’s running with a group that is sponsoring part of her costs…don’t know if that’s something you could do if you wanted to still run?)
I don’t even pretend to like running…although I know it would be good for me! How do you and Steven make/find the time to run together?
I’m starting to use my Wii again to work out – we just bought the EA Sports Active More Workouts (I got bored with the first one). My toe (broken!) is finally healed enough for me to do the short little runs on the workouts. With J running beside me, and trying to do all the exercises just like Mommy. 😛
Love the holiday lights photos! 😀
Usually those sponsored groups want you to raise money, which I am not good at… or interested in. The problem for us was park entry – we wanted to visit the park since we would be down there but couldn’t afford it!
We schedule our runs and discuss them in advance so we can work our schedules around them! We usually eat leftovers on running nights too.
I have heard a lot of good things about the EA Sports Active More Workouts! Hope you enjoy the game!
Hey Kim–
Just wanted to let you know that the comment posting on your most recent post isn’t working…it gives an internal error message any time I try to post a comment. It might just be my computer, but I just wanted to let you know!!
.-= Author’s last blog post… Donna Martin Graduate!!! =-.
Okay…be careful running too close to the front of the treadmill! I totally fell last year when I was running on the TM because my feet tripped/hit the front part. Um…I fell on my knees, instinctively grabbed the bar, but the belt kept going!!! LOL – it had to have been the funniest thing to watch. My other hand eventually found the “STOP” button. But, whew! Easily one of the top 5 embarrassing moments of my life (and there are TONS).
Hmm….that pain does sound like the IT band area – do you have a foam roller? I SWEAR by mine. It hurts like you cannot even imagine, but the more you do it, the less it hurts. Hopefully it’s just a fluke, though!
Isn’t it crazy how we think of the 50’s as “warm” now?!
.-= Author’s last blog post… Deck the Halls With… =-.
I don’t have a foam roller, but I definitely asked for one for the holidays! 🙂